For most individuals, 20-30 grams of protein post-workout is adequate for stimulating protein synthesis.
The ratio of carbohydrates to protein can vary depending on your workout.
For strength training, a 2:1 ratio of carbs to protein can be beneficial, whereas endurance athletes may benefit from a higher ratio, like 3:1 or 4:1.
Amino Acids and Other Nutrients
Follow the recommended dosage on the product label or consult a healthcare professional for personalized advice.